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Warm Up : Coaches Warm Up   Skill: 3 x Max Unbroken D.U   Barbell Cycling 5 mins to build to 10 rep max TnG Power Clean then 5 mins to build to 8 rep max TnG...

09 September, 2018 /

Warm Up: Coaches Warm Up   Skill: 4rounds for quality 3 x Rope Climbs (legless or add weighted vest) 12 x DB Bent Over Rows   Work Capacity: For Time 50 - 40 - 30 - 20...

06 September, 2018 /

Warm Up: Coaches Warm Up   Skill: Kipping Dips   Work Capacity: "Benchmark" "Elizabeth" 21 - 15 - 9 Cleans @ 60/40 Ring Dips...

05 September, 2018 /

Warm Up: Coaches Warm Up   Skill: DU Practice + Push Jerk Barbell Cycling   Work Capacity: 15min running clock Part A - 5rds 10 x D.L @ 50/35 10 x Bar Hops then Part B - 4rds 10 x...

04 September, 2018 /

TEAM TUESDAY Warm Up: Coaches Warm Up Partner WOD 25min AMRAP 75 x Burpees 75 x Alt DB Snatches @ 22.5/15 75 x Box Jumps 75 x Power Cleans @ 60/40 75 x TTB *score is total reps completed    ...

03 September, 2018 /

HEAVY DAY Warm Up: Coaches Warm Up   Skill: D.U Practice   Strength: 6x 4 x Back Squats 3 mins rest between sets during your rest 12 x DB Floor Press   "Coaches Finisher"...

02 September, 2018 /

TEAM WOD SATURDAY   Warm Up: Coaches Warm Up   Teams of 3 300 x Walking Lunges - split reps 1200m Run - relay style 150 x burpees - split reps...

31 August, 2018 /

Warm Up: Coaches Warm Up   Skill: D.U Practice   Work Capacity: FT 40/30 Cal AB 30 x Back Squats (from the floor) @ 60/40 20 x Burpees Over Paralettes 10 x Thrusters @60/40...

30 August, 2018 /

Warm Up: Coaches Warm Up   Skill: 8min EMOM ODD - 20 - 40 D.U EVEN - 5 - 7 x Strict Pull Ups   Work Capacity: 6RFT 6 x SDLHP @50/35 6 x Front Squats @50/35...

29 August, 2018 /

HEAVY DAY   Warm Up: Coaches Warm Up SKill: D.U Practice   Strength: Bench Press - Build to daily 6RM then 4 x 6 Ring Push Ups - Scale to regular Push Ups   "Finisher"    ...

28 August, 2018 /
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